15-Min Full-Body Stretching Routine

[@YOGABODY.Official]

Want to skip to the poses? Use the time stamps in the video or DOWNLOAD THE FREE PDF here: www.yogabody.com/full-body-flexibility-youtube/ Hope you find this helpful. Just let me know if you have questions. If you'd like to join me for a challenge or training, please check out my teaching calendar! (www.yogabody.com/calendar). - Lucas @ YOGABODY

[@g-jalil6961]

Why it can't be used as warm up, or can't be done after or before warmup? Can you explain pls? Thank you

[@lovelivelaugh7712]

​@@g-jalil6961Hi- I know I am not who you asked, but I thought I'd pass along the info I just learned. I did his hip opening challenge and Lucas said that because it is a deeper stretch, it can make you prone to injury if going directly into a workout after deep stretching. He said to give your body about 3 hours after deep stretching to adjust to prevent injury.

[@g-jalil6961]

@@lovelivelaugh7712 Thank you so much, for shedding light on this moment. Very useful. Appreciate you initiative, and respectful behavior. Thank you.

[@DP-cz9xi]

What size of block do you need? I've been trying to stretch for a couple of years. I wasn't doing it for two minutes. I'll give this a try.

[@faryalali]

😘😘😘😘😘😘😘😘😘

[@alcikelly2496]

For anyone else coming back to this regularly, he starts the actual stretching routine at 5:18 🥰

[@obz_1018]

Guys let’s get this top comment. Very helpful.

[@wellthissucks112]

Thank you!

[@winstonsmith11]

Tysm

[@TrapAllAh]

@@alcikelly2496 extremely helpfu;l especially for me, the insomniac

[@greenghost2006]

Jeez THANK YOU

[@vanessad04]

By far, these are the most effective flexibility exercises I have ever done. After months of pain, dreading having to climb stairs, and feeling really exhausted trying to do any exercise, I have been able to run 5 miles. Not only that, but it felt so much easier and more comfortable than it has ever felt. I have so much more energy now, I never realised that this pain was sapping my energy so much. This should be part of everyone's day. Thank you, Lucas, for posting this, and for explaining everything so well. Life changing!

[@andyoeft]

Lucas. I’ve been doing Yoga for 2 years and nobody mentioned anything about a 2 minute pose hold. Now that I’m doing that I feel the results are a revelation. Thanks so much. You are the Yoda or Yoga.

[@YOGABODY.Official]

Keep going, Andy!

[@Yogaforallworld]

Dear Abdy From where you learn YOGA....? IN yoga every one teach pose ...!

[@Kryptic712]

@@Yogaforallworld yin yoga is still new to the west

[@carlajp3112]

I used to stretch 30-40 minutes every morning just to feel functional. Never realized I was actually stretching too hard to be able to relax. Thank you so much for this incredibly useful and effective routine! I would love to see a 20 minute routine that includes hips and neck!!

[@trannel73]

Protect this guy at all costs! Love his teaching style!

[@mellainenewman576]

You are a treasure for the world. Your presentation, knowledge and clear diction is most appreciated. I love how you explain things. You are a gifted teacher. I am 76 years old and still teach a gentle yoga for older people and I take onboard so many of your wonderful suggestions. Where on earth did you you learn so much about our body issues? Please keep on teaching as your advice is pure “gold’’! Mellaine from Australia 🇦🇺🧘🏽‍♀️🙏😊

[@Vardhman1990]

I have been practicing yoga since a few years. This is surely one of the best explanation of the techniques and the best routine for beginners.

[@elizabethasmith4471]

Thank you - incorporating these every day - great after a run, walk, and before bed.

[@YOGABODY.Official]

Keep up the great work! - YOGABODY Team

[@KaLiaUniverse]

That was really nice!!! Easy, simple, challenging yet not too difficult to accomplish. It was very relaxing! Thank you for the educational yet grounding stretching routine you’ve created! I didn’t realize how important breathing was during stretching.

[@YOGABODY.Official]

Glad you like the video, Ka Lia! - YOGABODY Team

[@flasponge]

This is so amazing, Im seriously in awe of the knowledge, explanation, execution and detail Lucas gives, it is SO awesome to come across a channel that not only shows what stretches/poses to do and why but also most importantly how the stretch interacts with the body as a system. Thank You so much!

[@kpollock313]

I am SO glad I found this channel! I am a distance runner (9-17 miles) and for the last 8 months have been dealing with Piriformis Syndrome. I have gained more knowledge and insight into my injury from this channel than I did going to a Sports Medicine doctor and physical therapy. I have found so many great videos that I have no doubt will help me. After one day of discovering Lucas's hip flexor, low back and quad exercises. I already feel like it's making a difference. Thank goodness for the PDFs so I can remember which exercises to do! The Lightning Bolt surprisingly has been one of the best exercises for me! Never realized how tight my quads were. Thank you so much Lucas for sharing your knowledge!

[@YOGABODY.Official]

Hope it helps, Kim!

[@NoUseForAName06]

I love that you this is truly a routine for beginners. I am actually not the most inflexible guy, I can squat for a couple of minutes with my feet flat on the floor, I can almost touch the floor with my palms while standing, yet many of the "beginner" videos I have seen here on KZbin are too hard for me. This makes me a little angry. It feels like these videos are not actually meant to help newbies but rather to show of the cool stuff the channel host can do. This does more damage than good. If I was a beginner looking for guidance, these videos would do nothing but make me feel like this whole stretching thing isn't for me after all. That's a shame and I am glad that you keep it simple with this one.

[@YOGABODY.Official]

Glad it's helpful!

[@eliasnyhuslkken5474]

Me casually sitting on top of 5 books in the middle of my bedroom at 2 AM breathing like a wet noodle😂😂

[@janinabielak5600]

Thank you Lucas for everything you do for us I love watching your videos and you're amazing knowledge

[@MitchyMadness]

Same 😂

[@Ash-nh2pq]

LMAO

[@ILoveBooser]

Right there with you king 😂😂😭

[@AuntyJack123]

😂😂

[@mumtazmaher1001]

So much science and practice distilled in a short video. So professional. Thanks a lot.

[@Ticenator]

So SO appreciate your clear information in the beginning - I don't know why but with almost anything, I can rarely connect or really benefit from something if I don't understand it, understand what's happening, what should be happening, why, etc. So well-rounded (and without droning on), thank you!

[@nickchute9770]

I don’t comment very often but I’ve done physio and Chiro for years with minimal results for my tight lower back and this one stretching routine feels night and day. Thank you so much you do great work.

[@jasongentile7098]

Thank you for this free vid. I have had several injuries from time in the Army (20 plus yrs)....frankly I forgot how to stretch. I have been doing this for two weeks now....almost daily. It helps tremendously....

[@angelaewart4251]

So happy to have found your channel. Thank you for sharing your knowledge!!!

[@YOGABODY.Official]

Glad it's helpful, Angela!

[@Lola13-nd3fd]

15 minutes strength workout please, thank you for your work

[@ranaalwakeel756]

Thank you for taking the time to explain the scientific parts and to incorporate them in the stretch. Love this 😍

[@MunimCompany]

Thank you for ALL OF THE VALUABLE INFO!! 🙏Generally, other online physios would simply prescribe a routine and everyone is supposed to figure out themselves, by trial and error, if the excercise even works for them (or may even be hurting them!)... I'll be watching this video SEVERAL times and taking notes to really understand the science of stretching. ❤❤❤❤❤

[@YOGABODY.Official]

Glad it helped, Munim! -YOGABODY Team

[@juniorgc8]

Thank you. Just did this with your help much appreciated. I want more flexibility and mobility as I get older. And how to properly do it is key not to injury

[@AndreeaGeorgianaPopescu-wc8fd]

If all the teachers were as happy and patient in their explanations and presentations, the world would be a much better place. Thank you for your work!

[@YOGABODY.Official]

Thanks for the support, Andreea! -YOGABODY Team

[@aleyepiz9639]

I love that these videos are short and effective! perfect for mornings to wake up the body!

[@YOGABODY.Official]

Glad it's helpful! -YOGABODY Team

[@fairyanna]

Be blessed for your teachings. Just one session did more to release my muscles tension than did yoga classes for the last 4 years! I am so grateful 🙏

[@YOGABODY.Official]

Wow, that's amazing to hear! So happy this helped relieve your tension. - YOGABODY Team

[@mariamonchel6161]

Thanks! Really enjoyed the video. Looking forward to practicing. 😊

[@YOGABODY.Official]

Thanks, Maria for your continued support.

[@laurie8868]

Amazing. So glad I found you. Thank you for taking the time to clearly explain every pose.

[@KimClark-1]

I am so glad I found you on KZbin. Your videos have been really, really helpful. Thank you!

[@jsbali]

Lucas is the real deal. His programs have helped me a lot with my flexibility.

[@YOGABODY.Official]

Thank you!!

[@rasera80]

Wow after three sessions I could already remove one pillow from the sitting position (last stretch exercise). Awesome program!

[@The13lade12unner]

Hey Lucas . Jan 1 2024 …. Just found this video. 52 year old out of shape male looking to better myself this year . I’m hoping to follow you to help improve my range of motion . Thanks for the video and I hope this changes my life !!

[@YOGABODY.Official]

Welcome on your journey to better health! - YOGABODY Team

[@hichammaatouk7875]

Happy to find this video for free , I found your page on instagram, and hopefully I’ll benefit from this free videos, unfortunately I suffer from knees pain, wrists pain and ( back pain sometimes 😂) , did 15 physio therapy session , 1000 steroid pills pain killer , but I believe that stretching and constantly working out and understanding my body is the best treatment, that’s why I’m here and hopefully I’ll learn from your experience

[@debbiek7193]

Glad I found your channel. Getting my flexibility in good order is a top priority.

[@maxlewis6332]

Thank you so much. That 15 minute stretch was amazing. I do 5 yoga classes a week and this routine will help immensely, when I start my class I will truly be ready. Thanks again I will be following you from now.👍🙏 Max

[@regroovable]

Hi Lucas, thank you for the most comprehensive explanation of the why, how and when of stretching I have ever heard. Before Covid lockdowns in Melbourne, Australia I had practiced yoga at a studio and NO ONE ever explained this. I was always fighting my body for flexibility. I have started doing your routine daily and wondered if you have a follow up video of the next stage where we can practice to achieve sarcomerogenisis?

[@princevlogs6403]

Gentleman you do know this stuff. The details and logics and sciences you proposed are just amazing and very intresting. Thankyou for your help

[@itssurenotme]

That's great, I improved massively in just 2 days. Not only can I touch my toes, but I can also put the whole hand on the floor with knees straight. Works 100%. Will see if also shoulders improve that fast, thank you very much, great content

[@YOGABODY.Official]

Amazing progress! Stretching can have great results, but listen to your body and don't push yourself too hard. - YOGABODY Team

[@carolinemaynard8283]

This is great Lucas. Thank you. I’ve only recently watched this and immediately added the longer stretch holds and breath work to my practice. Already I’m seeing an improvement in my flexibility in a matter of days. Onwards to the deep forward and pancake fold and more 🤞🏼 😅

[@MrCool-du2el]

This routine is so helpful! I’ve tried tons of stretches before, but none of them are as intense as these!

[@loveme2oo]

Woke up this morning feeling absolutely amazing after doing the full 15-minute body stretch the night before.. Thank you for all your work thank you for all your videos thank you thank you thank you ❤❤ I am so grateful my body and my legs was hurting so bad when I walk, I did not understand what was going on but all I knew was that my body was telling me to stretch stretch stretch and I would do these weird stretches as it's if I was holding tension in my body and I didn't understand why I had the urge to want to stretch so much but I knew my legs felt tight when I walk they hurt when I walk they felt like I was carrying tons of weight the stretch routine has helped me out tremendously❤

[@user-ku1ox8hl4r]

My chiropractor told me stretch for 2 minutes for best results. Thank you for confirming!!

[@mademoisellecm1]

I have an arthritic hip and degenerative disk in my back. These stretches help so much. Although it is extremely painful I will do almost anything to avoid hip surgery. Thank you.

[@YOGABODY.Official]

Take it slow... don't push through pain. Keep going!

[@mademoisellecm1]

@@YOGABODY.Official Do you think that your Open Hips program would be a good fit for me?

[@martinedekerpel3523]

Try during a meditation for 30 minutes to breath like Lucas does that helps me to do these exercises without pain after.

[@mademoisellecm1]

@@martinedekerpel3523 Thank you.

[@kittykat8081]

@@martinedekerpel3523 so you just meditate before doing this,we don’t need to warm up?

[@ProdigiousReturn]

This is really good info. You should consider doing one for specifically for martial arts. There’s a resurgence in online interest for stretching geared to that but few are addressing it.

[@israxxil7512]

This is an great vid- thank you so much bro for the explanation in the beginning and the showcase of the exercises. There are not many males who present stretching routines etc, most are done by some female influencers I guess. I appreciate the vid.

[@shaggybg]

Wow, thank you for re-iterating through the principles (relax the muscles, breath in through nose 4 sec, breathe out through mouth 8 sec, stretch for at least 2 minutes) and theory part throughout the exercises! The idea to give 7 out of 10 intensity (be a challenge, but still to be able to talk normally :D ) is great to be shared. Using full range of motion in everyday life (e.g. stretch up arms, squat down fully) is really essential, and builds the habit to do the movement properly. I see this in almost every video, so it's time to do it 100%, if I'm not already doing it. I was looking for such a stretching routine, and I will incorporate this one for several weeks to see how it will go for me. :) (I'd try the lightning bolt without support below my glutes - it would be much more convenient. :D )

[@YOGABODY.Official]

Hope it helps!

[@drjitendratanna8713]

So what's your experience after few weeks.?

[@shaggybg]

@@drjitendratanna8713 Thank you for asking. :) I get accustomed to the principle about breathing. I use it in other stretching activities, especially ones that are difficult for me. I still need time to progress, although I feel comfortable longer time within those 2 minutes. I shall increase them soon to 2.5. :)

[@nitraale13]

Great video! Appreciate the walk through at the beginning (and those who doesn't want to, can always skip). I enjoyed the follow-along type of video, instead of just saying these exercises you do for 2 minutes, b/c these types I always mean to do, but never actually do. I will be coming back a few times a week for this deep stretching!

[@YOGABODY.Official]

Appreciate your feedback! Consistency is key with stretching. - YOGABODY Team

[@lovelivelaugh7712]

Thanks!

[@YOGABODY.Official]

Thanks for your support!!

[@lovelivelaugh7712]

​@@YOGABODY.Official you are most welcome, thank you for all the videos and knowledge you share!

[@maquerovi]

I feel so good after doing these for the 1st time... love the videos, explanations and exercises. Simple yet I can see the results. To see the exercises, skip to minute 5:35. I also love the way you wave and smile at the end :)

[@kevinvalues]

One of the absolute best stretches I’ve tried! Great for a Sunday morning!

[@YOGABODY.Official]

Happy to hear you enjoyed the stretch! - YOGABODY Team

[@ashavade3604]

@lucas i have been following the hip challenge 15 min routine for 9 months now over and over ..it has been incredibly rewarding for me. i was in search of such simple full body stretch routine to slide in post workout and bang..found you again! I am from India and i am in LOVE with your ever so simple and easy to follow routines . Thank you much much and more for making and sharing them. I so love that you keep the timer concept and i dont have to worry about it. 😅

[@YOGABODY.Official]

Great to eha, keep going!

[@M3rchantofD34th]

can you please tell me where this 15 minute hip challenge routine is????????????????? I can't find it on google.

[@christineerasmus3934]

I am a pilates and "various other" group fitness instructor, and i love this video. Stretching is always tricky to know what works best and stiffness causes so many problems for people, so this helps me a lot. Thanks, ill start applying them myself

[@YOGABODY.Official]

Happy to have helped! - YOGABODY Team

[@sylviamb2504]

Goodness my shoulders are so dang tight! My issue is my left shoulder socket area; I tend to sleep on that or on it a lot! Very hard for me not to as I try and end up on that arm again and again! Even doing downward facing dog has become a bit uncomfortable for me! But I am also doing strength training besides yoga so I am also being mindful of these as well! Thank you so much for sharing these!

[@vatsal_agar]

00:00 Flexibility 01:33 Science of Stretching 05:15 Corrective Exercises 05:34 Wall Doll Pose 07:58 Cliffhanger Pose 10:22 Blaster Pose 15:11 Block Noodle Pose 17:49 Lightning Bolt Pose

[@YOGABODY.Official]

So helpful! Thanks. -YOGABODY Team

[@atoms-to-atoms]

wow Im excited about your first video..very active 60's but need higher flexibility...absolutely fascinated by your routines...feel great after the first session.

[@YOGABODY.Official]

Keep up the good work! - YOGABODY Team

[@78cheerio]

Very excellent. I love the explanations, and especially the two minute holds with a timer. I’m a retired RN. Thank you.

[@YOGABODY.Official]

Thank you for the kind words! - YOGABODY Team

[@pacotheshark]

From France, actually one of the best yoga and stretching video I’ve seen your explanations are perfect. Got new subscriber thanks a lot.

[@YOGABODY.Official]

Thank you for your support! - YOGABODY Team

[@plastereruk]

Hi. This video as been a revelation to me. I had an accident a couple of years ago, which left me with a weak left shoulder. The range of motion was limited towards my good shoulder. After doing this routine for a couple of weeks the shoulder is moving much more freely. Thanks for sharing your wisdom.

[@Tipperary757]

Really appreciate science + philosophy as well as technique. Thank you!

[@surenharichund8570]

Thanks

[@YOGABODY.Official]

Thanks so much for your support!

[@Fury420]

Wow this is incredible, I have been streching for a long time and these exercises are absolutely mind blowing, after only 2 minutes of the streching the hamstrings I touched the ground with all of my fingers. I have never streched this far in so little time. Just please man continue you are the best ❤

[@YOGABODY.Official]

That's amazing. Keep it up! -YOGABODY Team

[@nguyenhok]

Yoga is not just an exercise; it's a way of life. It not only helps me stay in shape but also brings inner peace. Who can relate?

[@presamicke]

Inner peace is just a side effect from having a body that works.. :)

[@nicolelaurin9906]

Ton message est très motivant. J'en suis là aussi dans ma démarche. Je trouve aussi qu'on banalise et rend la consommation d'alcool trop cool à la télé. Merci pour ton partage 🙏

[@elliottdebell7783]

I love this, science and yoga! Exactly what I need, the science backing up is so important for me to take as fact and believe in the benefit. If you started talking about toxins and chakra you would have lost me Instantly. Subbed 👍🏼

[@trochartist]

Perfect👍1year post back surgery, your videos are helpful moving forward. Thanks

[@TantangDiri]

I recommend every beginner that has a stiff muscle problem to try this!!! My neck stiff muscle became relax after this holy cow.

[@calumdunn4701]

I’m so tight and inflexible, I’m going to start these stretches hopefully I can start and feel more flexible

[@mcatneur]

Thank you from France! It’s been a long time since I was looking for a pertinante routine. The scientific explanations are great too, it helps me a lot

[@YOGABODY.Official]

Glad you liked the video, Baji! -YOGABODY Team

[@danielepetrucci5274]

Tak!

[@YOGABODY.Official]

Thanks so much for your support, Daniele!

[@evelynvaldez1526]

Thank you this yoga strength will be helpful for my legs and hips and my back

[@superbowljets]

This video helped me so much. After the first video I could not only touch my toes easily for the first time in years but I could even touch the floor I plan on using this video much more in the future thanks and keep up the great work 👍🏾

[@YOGABODY.Official]

So happy this video helped you reach your goal. Keep up the great work! - YOGABODY Team

[@ellen8578]

Great stretches! Thank you for the in depth explanations too!

[@YOGABODY.Official]

Glad it helped, Ellen! - YOGABODY Team

[@Wild1Banana]

I have watched your videos and have been looking for cutting edge proven chronic back pain stretches for my spinal stenosis pain and really find your method interesting. I twist my back constantly all day long driving a forklift sitting down all day and it cause serious weak core muscle issues. I am trying to find a few stretches that I can at work that are effective and do not involve laying down to perform.

[@YOGABODY.Official]

Hello Norman - key thing is do not push through pain, be consistent and patient, 15 min daily, long term.

[@patrickoloughlin3111]

Should I warm up my muscles before doing these stretches? Like do some light cardio or sit-ups/air squats to get blood flowing or can I just start then cold.

[@mikcarrillo3527]

You have a friendly, very informative way of stretching.

[@danny6005]

Woooow amazinggggggggggggg, will implement this for the rest of my life

[@YOGABODY.Official]

Consistency is key! Keep going - YOGABODY Team

[@midoann]

Thank you very much from 🇯🇵.

[@chawkibarakat6016]

Excellent, thorough explanation of each technique.

[@joiannefrank402]

WOW. Finished the routine and will do it regularly amd will follow all you teach. THANK YOU SO MUCH

[@denise2169]

This approach to yoga makes so much sense! Thanks!

[@Mulavi]

This is what I've been looking for. The breathing is very important AND the timing is too. I work nights and do this when I get home after getting a shower. However, I once did this stretching routine right before going to work and it was a slog getting through my shift. You need the rest recovery time.

[@Dan-zs4kv]

Thank you so much for what you do!

[@deniseladyhawke8379]

I love this guy. Lucas I’ve been binge watching you for an hour. Where have you been? I just found you, tonight When searching for Vegas nerve, look where I am out now. That’s crazy. You’re amazing.❤🎉❤🎉❤🎉

[@YOGABODY.Official]

Thanks Denise!

[@prachi187]

Absolutely love the instructions and clarity! 🙏🏼

[@YOGABODY.Official]

So glad you find them helpful! - YOGABODY Team

[@alicezaharian8860]

this was great i need this instead of heavy workouts now since my quads hips and knees are super tight n weak. i need more stretching but it hurts like hell. i hope i can get to how flexible u are

[@niiii_niiii]

I believe in you Alice!❤ Xx

[@lawrencekennedy9857]

This looks great, I will start tomorrow and let you know how it goes.

[@adampape7548]

I used to have regular lower back issues before starting this routine. I do it daily or every other day and the back issues have not reccured to 9 months with no other significant changes to my routine, I believe that the combination of hip, hamstring and quad stretches have helped balance things. Thanks

[@YOGABODY.Official]

Glad the video helped, Adam! Keep it up. - YOGABODY Team

[@maryellenbarden6289]

I am so glad I found you! I love your explanations and am now stalking you on KZbin :) Thank you so much for sharing

[@YOGABODY.Official]

Thanks for watching, Mary!

[@Clariselol]

this video helps me alot. I can get really stiff from sitting alot. These open me up

[@YOGABODY.Official]

Thank you so much! Really happy you found the info helpful. - YOGABODY Team

[@KR-ei2fw]

Outstanding! Wow thank you for all of the science and anatomy lessons.

[@josephcasella1075]

Great video! I’d love to get started stretching, but I am curious about the need to warm up. You don’t mention a warm up in the video and I was wondering if it is really necessary, and if so, which warm ups you’d recommend for these stretches. Thank you!

[@PhilipWaterhouse]

These sessions have changed my being.

[@YOGABODY.Official]

That's amazing to hear! - YOGABODY Team

[@Bodymindreset]

I completely agree with this, I've been trying to teach this to my yoga students for years but they get bored very easily holding a pose for long and just breathing but as you say it's the only way to actually increase flexibility

[@YOGABODY.Official]

Glad it's helpful!

[@krystal1131]

Thank you so much. Very informative and educational. So glad I found you.

[@YOGABODY.Official]

Glad you liked the video, Krystal! - YOGABODY Team

[@MarincaGheorghe]

Wow ! So clear explanation of the neurological and physical aspects !

[@almazabraha]

I feel like I am in a University love the way you explain it helped me understand the science of our body,

[@znsaint]

Incredible program - thank you! I’ve been looking for something grounds you in the fundamentals with a clear connection to the science. Do you recommend this daily, or taking rest day once or twice a week?

[@KrollRebuke]

omg this process educational, expert discussion, is amazing I love it. Subbed!

[@YOGABODY.Official]

Not sure...

[@KrollRebuke]

@@YOGABODY.Official what do you mean? What are you not sure of?

[@johnhall999]

That was great! So needed routine. !5 mins can change your life. Can't wait to see my improvement. Thank You!!👍👍👍👍👍

[@hidetsuguhiraki2008]

I'd like to know about "Spinal Twist". Thank you.

[@mysticalgerald]

Beautiful presentation, colours & setting. Bravo

[@YOGABODY.Official]

Thank you! We appreciate your kind words about the presentation, colors, and setting. - YOGABODY Team